9am is 9:30am today. Back to regularly scheduled class times after that! Don’t forget! WL 15-20min to find 1RM Power Snatch MetCon 3 RFT 10 Power Snatches (115/80) 100m Run *8min Cap Movin’ on up to a… Read more »
CrossFit WOD – 161004
1rm
CrossFit WOD – 160727
Lindsay giving us a great overhead position for her squat snatch! WL 15-20min to Find 1 RM Squat Snatch Then 5×2 @ 80% of 1RM Squat Snatch Give the volume a break today because…
CrossFit WOD – 160711
It’s a heavy and fast kind of day! WL 15-20min to find 1RM Clean & Jerk MetCon 1000m Row for Time Lift heavy and row fast. Let’s get it done!
CrossFit WOD – 160518
Consistent work creates consistency. Similarly, practice doesn’t make perfect. Perfect practice makes perfect. WL EMOM x 30 Even = 2 Power Snatches (~85% of 1RM) Odd = 30 DUs A little bit of this; a little bit of… Read more »
CrossFit WOD – 160516
Strength/Skill 15-20min to Find 1RM Thruster MetCon 5min AMRAP Thrusters (70% of 1RM) 2min rest 1min AMRAP Thrusters (50% of 1RM) Thrusters on thrusters on thrusters. It’s going to be a good day!
CrossFit WOD – 160411
Testing out the snatch! Don’t forget to support our fellow IHCF Athletes at the Festivus Games this weekend! Details to come! WL 15-20min to find 1RM Snatch MetCon CFG Open WOD 14.1 10min AMRAP 30 DU’s 15… Read more »
CrossFit WOD – 160126
Sean moving some big weight with the floor press, the last time we attacked it. Here it comes again! Strength/Skill 15-20min to find 1RM Floor Press MetCon For Time Accumulate Total of 100 Jumping Pullups or 50 Kipping… Read more »
CrossFit WOD – 160121
Want to find a way to express your combination mobility and stability in an interesting way? Think Turkish Getups! WL 15-20min to Find 1RM Split Jerk MetCon 1000m Row Make it quick, people. Make it quick!
CrossFit WOD – 160120
It’s not overly regular that we actually get to make a snow angel instead of just a sweat angel. Fantastic! Strength/Skill 15-20min to Find 1RM Deadlift MetCon 30 Reps for Time DB Bears (30/20)* *Deadlift, power clean,… Read more »
1RM Front Squat – 160104
Let’s get to rowing and squatting! This day was last done on October 19, 2015 Strength/Skill 15min to Find 1RM Front Squat MetCon Tabata Row *Score is total calories
Today's WOD
CrossFit-190220
Just remember last week when we all said “that’s it?” when the assault bike was involved.
Cardio
8 Rounds
30sec Mod Bike
15sec Slow Bike
15sec Fast Bike
2min Rest
*Score = total calories completed
Optional BuyOut
“Evil Bear”
Posted in Workout of the Day
Tagged #butdidyoudie, #modslowfast, #remeberlastweek, #wednesday, aab, bike, crossfit, hwpo, ihcf, rounds
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